Healthy Eating Tips for Athletes and Families with Athletes on the Run

Being on the go all the time, between practices and games, can be a real strain on your life, including your energy level, your nutrition (which effects your overall health) and possibly your budget (from driving and eating out so much!). Here are a few tips to help you eat a little more healthfully and possibly save a few bucks from not eating out as much as you are on the go!

Pre-Game snacks or meals
Before a game or competition we need to make sure we have adequate energy for optimal performance.  Here are a few tips regarding pre-game meals or snacks:

• Try to eat 3-4 hours prior to competition. This will allow plenty of time for digestion so your stomach can be empty, yet you will have enough energy for competition.  

• Aim for a high carbohydrate, low fat, and low to moderate protein meal or snack. This combination of nutrients will be the easiest to digest, and the high carbohydrates will assure that our body has a good source of energy for the upcoming physical activity. Eating high fat and high protein meals slows down digestion and may leave you feeling sluggish before game time. Also large protein intake increases the water output of the kidneys, which should be avoided prior to competition.

• Avoid spicy and gas forming foods, to prevent indigestion, heartburn, and flatulence (gas).  Foods to avoid may include beans, high fiber foods, such as bran, and spicy foods such as Mexican.

• Avoid high sugar foods. Eating foods high in sugar prior to competition may lead to diarrhea or cramping. The reason diarrhea or cramping may occur is because the water from your body is drawn to your stomach to dilute the high sugar content, depleting water from other parts of your body (particularly your muscles).

• Be sure to drink plenty of fluids (primarily water) before, during, and after competition.

After Game, Competition, or Practice Meals or Snacks
After you have practiced or competed it is important to replenish the calories and nutrients you have used.  In general, by eating a well-balanced meal, including foods from all food groups, you will replenish nutrients lost and meet nutritional needs. By choosing a variety of foods from the lists below, you can easily have a well-balanced snack or meal in the car or bus.

Below is a list including a variety of foods that can easily taken with you. There are a few foods that need to be kept cool, simply put them in a small lunch box or sack with an ice pack and you will be ready to go!  Remember pre-game meals and snacks should primarily be from the high carbohydrate foods, along with a serving from the high protein foods.

High Carbohydrate foods
Dried fruit (raisins, craisins, apricots, etc…)
Dry cereal in a Ziploc (for extra health benefit, make sure it is a whole grain cereal)
Granola bars
Packaged cheese or peanut butter and crackers
Crackers, such as Triscuits or graham crackers
Animal crackers
Fresh fruit (banana, apple, pear, orange, peach, grapes, plums)
Muffins (be careful these may be high in fat)
Bagels
Pita Bread
Low fat cookies (Fig Newtons, vanilla wafers)
Plain popcorn
Small cans or containers of fruit
Small containers of fruit juice

Good sources of protein
Peanut butter (this is a higher fat choice)
Nuts (this is a higher fat choice)
String cheese or sliced cheese
Lean Lunchmeat (turkey, ham, roast beef)
Low fat yogurt

Vegetables
Fresh vegetables:  carrots, celery, broccoli, cauliflower, and cucumbers
Canned vegetable juice (tomato or V-8 juice)

Sources:  Williams, M. H. Nutrition for Health, Fitness, & Sport (7th edition). McGraw Hill, 2005.

Greta Hopke, RD, LD

Posted: 2005-11-01